Soccer Jump Training Basics for Kids

I want to make this simple and fun so you can coach with confidence right away.

These short, explosive moves—called plyometrics—help young players with headers, quick feet, and safer landings. I explain each idea in plain words and show how short bursts keep practice lively and safe.

Safety first: we use bodyweight drills, soft landings, and tiny practice blocks so youth feel strong, not overwhelmed. I keep cues like “soft landing” and “quick feet” simple so you and the children use the same language each session.

By the end you will know which exercises and drills fit a 3–12 age group, how to spot when a move is too hard, and how this work boosts real skills on the field.

Key Takeaways

Short, playful sessions build power and confidence.
Use easy cues: soft landing, quick feet, short bursts.
Bodyweight drills, ladders, and rope keep things safe and fun.
Watch for fatigue—stop before technique breaks down.
This work helps youth soccer skills but doesn’t replace conditioning.

Safety rules and setup for youth soccer jump training

A few clear rules cut injury risk and let kids play freely. Keep directions short. Use one cue at a time. Give lots of praise.

Pick the right surface, shoes, and space

Choose soft ground—grass, a dirt field, or a padded gym floor. Avoid hard surfaces that stress knees and joints.

Check shoes for cushioning under the front of the foot. Good soles make landings kinder to the foot and legs.

Mark a clear space with cones so children do not run into one another.

Use short work bursts and rest

Use a simple timer rule: work 30–60 seconds, then rest until kids can talk without gasping.

Beginners often overdo it because the set feels short. That raises injury risk. Stop before form breaks.

Teach a soft landing and stop pain fast

Teach one cue: “Land quiet like a ninja.” Kids bend knees slightly and land softly on the balls of their feet.

Coach posture with plain words: “Chest up, eyes forward, shoulders back.” This keeps the body stable during movements.

Stop immediately if a child feels pain. Pain is a stop sign, not a challenge.

Item	What to use	Why it matters	Quick tip
Surface	Grass / dirt / padded gym	Reduces wear on knees and joints	Avoid concrete or asphalt
Shoes	Cushioned under front foot	Softens landings and protects feet	Check soles before practice
Work/rest	30–60 sec work; long rest	Lowers injury risk and fatigue	Rest until kids can chat
Coaching cues	Simple posture and landing lines	Builds safe, repeatable movements	Use one cue at a time

How jumping helps soccer players on the field

When players learn to push the ground fast, small gains turn into better game action. I keep this plain: power means pushing off hard and fast so you move the moment the ball is loose.

Build power for headers, quick direction changes, and faster first steps

Power helps you win the ball in the air. A quick, strong push makes headers cleaner and safer.

Side-to-side jumps help agility. They teach players to cut and change direction with more control during a play.

Fast first steps beat defenders. Plyometrics train the fast muscles that react in split seconds on the field.

Train fast, explosive movements with plyometrics and jump rope

Plyometrics match game moments better than slow lifting because the moves are quick and explosive. That trains the exact movement patterns players use when sprinting, leaping, or cutting.

Jump rope builds quick feet, balance, and rhythm in a small space. It also helps aerobic endurance so players can stay active longer without getting wiped out.

Link drills to real moments: going up for a header, popping up for a loose ball, or racing the first step.
Keep gains small and steady—form matters more than height or speed.
Remember: this work boosts performance but does not replace running and ball practice.

soccer jump training basics for kids: simple drills you can coach

Start with simple moves that wake up legs, feet, and balance—short and playful. I keep warm-ups fast and clear so children stay curious and safe.

Warm-up moves that prep legs, feet, and balance

Light jog, ankle bounces, and one-foot holds set the tone. Add a running-form cue: “tall posture, quick steps.” Keep each mini set under 60 seconds.

Bodyweight plyometrics for beginners

Squat jumps: bend, explode up, land soft. Do short sets so form stays clean.

Tuck jumps: small jump, quick knees. Stop when landings get loud.

Lateral power and quick feet

Bench hops: feet together, hop side-to-side on toes. Skater jumps: push off one foot, land on the other. Side switches teach fast side movement with low impact.

Ball-based and hurdle progressions

Alternate ball taps: jump lightly, tap the top with each foot, stay controlled. Low hurdle lines and multi-plane squares teach all-direction movements and balance.

Agility ladder — two feet per box, in-and-out, and slow backward runs for control.
Jump rope — stance: small jumps, soft landings, hands low. Try alternate foot, boxer step, and front-to-back for fun.

Drill	Cue	Reps / Time
Squat jump	Bend, explode, land soft	4–6 reps, 2–3 sets
Skater jump	Push, land on one foot, steady hips	20 seconds, 3 repeats
Alternate ball tap	Light hop, controlled tap	10 taps each side, 2 rounds
Agility ladder	Quick feet, stay on balls of feet	3 patterns, 2 passes each

How to fit jump work into practice without overdoing it

Add brief power bursts early in practice when players are fresh. I place this work right after the warm-up so form stays clean and landings stay soft.

Weekly plan (simple):

2 sessions per week of focused plyo work; easy days between.
Each session: 2–4 sets, 30–60 seconds or 4–6 short reps per drill.
Rest fully between sets—use talk test to guide time.

Match drills to age and skill

Use tiny hops and rope basics for younger age groups. Add squat jumps, skaters, and low hurdles as control improves.

Pair with running form and backpedal work

Combine short sprint lines and a V-pattern backpedal with cones. This builds speed and safer movement toward the goal.

Keep ball work in the same session

Follow jumps with short partner passing and quick dribble weaves. Keep these short so control remains high and practice stays fun.

Focus	Time	Sets/Reps
Power bursts	30–60 sec	2–4 sets
Age-appropriate drills	Short reps	4–6 or 20 sec
Ball control	30–60 sec	2 rounds

Want more simple ways to build speed and coordination? Try these speed drills for kids that pair well with this plan.

Conclusion

End on a clear plan: short, controlled sets on soft ground and quiet landings give the best results. Keep sessions playful and brief so focus stays high.

I recommend rope work and basic plyos done with good form and full rest between sets. This builds quick movement without overload.

Pick a few fun drills and repeat them each week. Pair power bursts with running-form work and simple ball play to keep practice balanced and useful.

One final rule: stop while form is still good. Do that and children will return confident and eager next time.

FAQ

How do I set up a safe space for youth jump work?

Pick a flat, forgiving surface like grass or a turf field. Use proper soccer cleats or turf shoes that fit well and support the ankle. Clear the area of hard objects and keep drills short — 10 to 20 seconds of effort with plenty of rest. That lowers joint stress and keeps kids smiling.

What shoes and surface protect knees and ankles best?

Soft grass or an open play mat reduces impact. For footwear, choose lightweight shoes with good grip and a snug heel — not heavy runners. Avoid hard gym floors unless you add a mat. If you’re outdoors, check for holes or rocks before starting.

How long should each set and rest be to prevent injuries?

Use short bursts — about 6 to 12 seconds of fast movement or 6 to 8 reps — then rest for 30 to 90 seconds. Younger kids need longer breaks. Keep total high-intensity time low each session to cut injury risk.

How do I teach a soft landing to young players?

Cue them to land quietly — “soft knees, whisper the ground.” Show bending at hips and knees, feet shoulder-width, and controlled balance. Practice slow-motion landings first, then speed up. Stop immediately if a child feels sharp pain.

What drills build power for headers and quick starts?

Simple bodyweight jumps like squat jumps and tuck jumps build leg power. Add short sprints from a standing start to train the first step. Keep drills low reps and focus on quality — nice form beats many reps.

Can plyometrics be used with kids new to sports?

Yes — but keep it basic. Start with low-impact options: jump rope, small two-foot hops, and step-downs. Progress slowly. Plyometrics should feel fun and controlled. If a child is tired or sore, skip the hard stuff that day.

What lateral drills help with agility and side-to-side power?

Bench hops, skater jumps, and side switches are excellent. Use low heights and short distances. Emphasize balance and quick recovery rather than high jumps. These movements improve cutting and recovery on the field.

How do I add footwork and speed without overloading legs?

Mix short agility ladder patterns and quick-feet ladders with light sprints. Keep each drill under 15 seconds and repeat only a few times. Pair these with rest and easy ball work to keep sessions balanced.

What simple ball-based drills help coordination with airborne movement?

Try alternating ball taps in place, then add a small hop when you tap. Use soft passes between partners with a hop to control the ball. Keep the ball close and the jumps low — it’s about timing, not height.

How do low hurdles help movement skills?

Low hurdles train rhythm and multi-directional movement. Use small PVC hurdles or cones set low. Start with walking or jogging over them, then add light hops. Focus on smooth steps and balance, not speed at first.

What are safe jump rope basics for young players?

Teach a relaxed stance, soft knees, and small jumps that just clear the rope. Use a rope length that matches their height. Begin with 20–30 seconds and build up. Keep sessions playful — add games and challenges.

Which rope variations are fun and effective for beginners?

Alternate-foot jumps, the boxer step, and front-to-back hops are kid-friendly. Rotate through short sets and celebrate small wins. These moves boost rhythm, foot speed, and timing without heavy impact.

How often should jump-style work appear in a weekly plan?

One or two short sessions a week is plenty for young athletes. Keep total high-impact time low — 5 to 10 minutes of focused work per session for beginners. Spread activities across the week to aid recovery.

How do I match drills to age and skill level?

For ages 3–6, keep it playful: hopping games and basic balance. Ages 7–9 can handle simple plyometrics and ladder drills. Ages 10–12 can progress to structured sets with slightly higher intensity. Always watch form and fatigue.

Can I combine jump work with running and backpedal practice?

Yes — pair short jump or rope sets with form drills like high knees and backpedals. Do them in alternating blocks so kids learn both power and movement that matter in games. Keep it varied and fun.

How do I keep ball skills in the same session safely?

Mix short passing or dribble weave stations after a brief jump or agility set. Keep each block under two minutes and add water breaks. That keeps legs fresh and links movement to actual play.